Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-adolescents/English"

• Welcome to the Spoken Tutorial on Vegetarian recipes for adolescents

Image:Adolescent girl surrounded by healthy food

• What is adolescence?
• Importance of nutrition during adolescence and

Image:Soybean cutlet Image:Peanut curry Image:Pearl millet and sorghum vegetable khichdi Image:Sattu paratha with chutney

• How to prepare vegetarian recipes for adolescents such as:
  • Soybean cutlet
  • Sorghum and Tomato cheela
  • Peanut curry
  • Pearl millet and Sorghum vegetable khichdi and
  • Stuffed paratha with Sesame seed chutney

Image:10-year and 19-year old girl

First, let us understand what is the period of adolescence?

• Adolescence is the period of transition from childhood to adulthood
• 10 to 19 year old individuals are considered as adolescents

Image:Development of breasts Image:Brain development Image:Adolescent with friends

• Physical
• Sexual
• Mental and
• Social developmental changes

Image: Weighing scale

• First, there is a rapid increase in physical growth such as:
  • height and
  • weight

Image:A pregnant girl

• Second, for providing nutritional support to the body during-
  • illness and
  • pregnancy

• Adolescents may also go through emotional changes such as-
  • stress
  • anxiety and
  • mood changes

Image: A girl refusing food

• Also, during adolescence there are social developmental changes
  • for example, there are changes in their lifestyle and food habits

• Their food choices may be affected by what their friends like or dislike

• Therefore, good nutrition is important to support these developmental changes

Image:Icon for protein with 40-55 grams

• An adolescent female requires-
  • 2000-2400 calories and
  • 40-55 grams of protein per day

• Before we begin, note that in all the recipes being explained in this tutorial
  • 1 cup is equal to 250 millilitres

Image:Split bengal gram

Image:Beetroot

Image:Boiled peas

Image: Peanut powder

Image: Gram flour

• ¼ cup Soybeans
• ¼ cup split Bengal gram
• ½ Beetroot
• ¼ cup boiled Peas
• 2 tablespoon Peanut powder
• 1 teaspoon Gram flour

Image:Red chilli powder

Image:Dry mango powder

Image:Salt

Image:Drumstick leaves powder

Image:Sesame seeds

Image:Oil

• 1 teaspoon Coriander powder
• ½ teaspoon Red Chilli powder
• ½ teaspoon dry Mango powder
• Salt to taste
• 1 teaspoon Drumstick leaves powder
• 2 tablespoon Sesame seeds
• 1 teaspoon Oil

Image:Soybeans in strainer

Video: Washing soybeans

• Soak the soybeans in water overnight
• Drain the water and keep them on a strainer to remove excess water
• Keep the soybeans in a cool and dry place away from direct heat

GIF:3-4 days on a calendar

• Everyday wash and drain the soybeans 2-3 times until sprouts appear
• This will avoid spoilage of soybeans
• It may take around 3-4 days for soybeans to sprout

Image:Split bengal gram in a strainer

Image:Soybeans and split bengal gram in pressure cooker

Image:Water in pressure cooker along with soybean and split bengal gram

Image:Pressure cooker with whistle

Image:Blend soybeans and split bengal gram

• Now, soak the split bengal gram overnight
• Strain it the next day in a strainer
• In a pressure cooker, cook split bengal gram and sprouted soybeans together
• Use one cup of water and cook until one whistle
• After cooling, blend soybeans and split bengal gram together to make a thick paste

Image:Drumstick leaves

Image:Collage of mixer and grinder

• Roast the drumstick leaves on medium heat
• Let it cool and make a powder of it using mixer or a grinder

Image:Beetroot grating

Image:Beetroot and peas in the bowl

Image:Mixture with spices, peanut powder, gram flour

Image:Mixed cutlet mixture

• In a bowl take grounded soybeans and split bengal gram
• Add grated beetroot and boiled peas
• Now add peanut powder, gram flour and drumstick leaves powder
• Add rest of the spices and mix it well

Image:Cutlets in sesame seeds

Video:Coating of cutlets in sesame seeds

Image:Cutlets coated with sesame seeds

Image:Cutlet on a pan

Image:Soybean cutlet on a plate

• Then make small round cutlets of it
• Coat the cutlets evenly with sesame seeds on all sides
• Now, heat the oil in a pan and cook the cutlets from both the sides
• Soybean cutlet is ready

• Protein
• Calcium
• Iron
• Magnesium
• Omega 3 fatty acid

Image:Gram flour

Image:Drumstick leaves powder

• 1/2 cup Sprouted sorghum
• 2 tablespoon Gram flour
• 1 teaspoon Drumstick leaves powder

Image:Curd

Image:Red chilli powder

Image:Coriander powder

Image:Turmeric powder

Image: Salt

Image: Oil

• 1 Tomato and ½ Onion
• 1 tablespoon Curd
• ½ teaspoon red Chilli powder
• ½ teaspoon Coriander powder
• ½ teaspoon Turmeric powder
• Salt as per taste
• 1 teaspoon Oil

• Please note that the procedure to make leaf powder has been explained earlier
  • in the same tutorial

GIF:Calendar showing 2 days

Image:Roasting of Sorghum on pan

Image:Collage of stone grinder and mixer

Image:Sorghum in mixer

Image:Sorghum powder in mixer

Image:Sorghum powder

• Dry the sprouted Sorghum in sunlight for a day or two
• Now roast them on a low flame till it completely dries off
• Next, make a powder of it using a stone grinder or a mixer

Collage of ingredients in the bowl

Image:Ingredients in bowl

Image:Curd in the ingredients

Image:Spices in bowl

Image:Chopped onion and tomatoes

Image:Mixing ingredients

Image:Cheela batter

• Take Sorghum powder and Gram flour in a bowl
• Add rest of the ingredients and spices
• Mix well and add water gradually
• The batter should be thick pouring consistency

Image:Cheela on pan Image:Cooked cheela on pan

Image:Cheela on a plate

• Heat a pan and grease it with oil.
• Pour a spoonful of batter on the pan and spread it in circular motion
• Cook the cheela on medium heat on both sides
• Sorghum cheela is ready

• Protein
• Magnesium
• Zinc and
• Fiber

Image:Pearl millet powder

Image:Amaranth powder

If Sorghum powder is not available you can use-

• • Finger millet powder or
  • Pearl millet powder or
  • Amaranth powder

Image:Collage of chutneys, pickles and curd

Cheela can be eaten with:

• Gooseberry chutney
• Coconut chutney
• Lemon pickle
• Tomato chutney or
• Curd

GIF:Absorption of iron in intestine in presence of vitamin C rich foods

Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of Vitamin C

• Try to have food rich in Vitamin C with your meals
• This will enhance Iron absorption in the body

Iron requirements are higher in adolescent females as compared to males

• due to menstrual blood loss

Image:Ridge gourd

Image:Onions

Image:Tomato

Image:Fresh coconut pieces

• ½ cup Peanuts
• ½ cup Ridge gourd
• 1 medium sized Onion
• 1 small Tomato
• 4-5 pieces Coconut

Image:Red chilli powder

Image:Coriander powder

Image:Turmeric powder

Image:Cumin seeds

Image:Salt

Image:Oil

• ½ teaspoon ginger garlic paste
• ¼ teaspoon red chilli powder
• ¼ teaspoon coriander powder
• ¼ teaspoon turmeric powder
• ½ teaspoon cumin seeds
• Salt as per taste
• 1 teaspoon oil

Image:Peanuts in Pressure cooker

Image:Pressure cooker with whistle

Image:Grind onion tomatoes and coconut

Image:Collage of mixer and grinder

Image:Thick paste

• First soak the peanuts in water overnight

• Now pressure cook them in 1 cup of water for 2 whistles

• Meanwhile grind the onion, tomato and coconut to make a thick paste

Image:Ginger garlic paste in cooking pot

Image:Ground paste in pot

Image:Ridge gourd in the ground paste

Image:Spices in the ground paste

Image:Peanuts in the gravy

Image:Saute the peanuts

Video:Mixing of peanuts in gravy

Image:Adding water in the gravy

Image:Peanut curry

• Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste
• Now add the grounded paste to it
• Add pieces of ridge gourd and rest of the spices
• Saute it for 2 minutes
• Add the boiled peanuts in the cooking pot
• Now add half cup of water to make the gravy and cook on low flame for 5 minutes
• Peanut curry is ready

Image:Whole bengal gram

Image:Kidney beans

Image:Cashew nuts

• Incase, peanuts are not available you can also use:
  • White Chickpeas
  • Whole Bengal Gram
  • Kidney Beans
  • Cashew Nuts

Image:Snake gourd

Image:Brinjal

Image:Capsicum

And if ridge gourd is not available then you may use:

• Pumpkin
• Snake gourd
• Brinjal or
• Capsicum

Image:Fat droplets

Image:Collage of nutrient functions

Peanuts contain good quality fats

• They are also excellent sources of :
  • Proteins
  • Magnesium
  • Zinc and
  • Antioxidants

Image:Birth defects

• Nuts and legumes also contain Folate
• Adequate amount of Folate during adolescence will help
  • to prevent birth defects during pregnancy

Image:Kodo millet

Image:Finger millet

Image:Foxtail millet

• To prepare this recipe you can use a combination of-
  • Amaranth or
  • Kodo millet or
  • Finger millet or
  • Foxtail millet

Image:Sorghum

Image:Green gram

Image:Peanuts

• ⅓ cup Pearl millet
• ⅓ cup Sorghum
• ⅓ cup Green gram
• 1 tablespoon Peanuts

Image:Onion

• ½ cup of mixed vegetables such as
  • Carrots
  • Frenchbeans
  • Peas
• ½ medium sized Onion

Image:Curry leaves powder

Image:Red chilli powder

Image:Turmeric powder

Image:Salt

Image:Oil and ghee

• ½ teaspoon Cumin seeds
• 1 teaspoon Curry leaves powder
• ¼ teaspoon Turmeric powder
• ¼ teaspoon Red chilli powder
• Salt to taste
• 1 teaspoon Oil or Ghee

Image:Sorghum soaked in water

Image:Oil in a pressure cooker

Image:Cumin seeds and onion in oil

Image:Vegetables in cooker

Image:Vegetables and spices in cooker

• First, soak the Pearl millet and Sorghum in water overnight
• Strain it the next morning and keep it aside
• Heat oil or ghee in a pressure cooker
• To it add cumin seeds and sliced onion
• Add the vegetables, spices, salt and mix well

Image:Pearl millet,sorghum and green gram in cooker

Image:Water in cooker

Image:Cooker with whistle

Image:Millet vegetable khichdi in a bowl

• Saute it for 2 minutes
• Add pearl millet, sorghum and green gram in the cooker
• Now add 2 cups of water and cover the pressure cooker
• Cook on high flame until 3 whistles
• Then cook for 15 minutes on low flame
• Pearl millet and sorghum vegetable khichdi is ready

• This recipe is rich in:
  • Protein
  • Iron
  • Calcium
  • Magnesium and
  • Zinc

Image:Bengal gram and onion

Image:Carom seeds

• 1 cup whole Wheat flour
• ½ cup Bengal gram
• ½ medium sized Onion
• ½ teaspoon Carom seeds

Image:Dry mango powder

Image:Garam masala powder

Image:Red chilli powder

Image:lemon

Image:Salt

Image:Oil

• 1 teaspoon Flax seeds powder
• ½ teaspoon Coriander powder
• ½ teaspoon dry Mango powder
• ¼ teaspoon red Chilli powder
• 1 Lemon
• Salt to taste
• 2 teaspoon Oil

Image:Roasting bengal gram

Video:Stirring of bengal gram

Image:Roasted bengal gram on a plate

Image:Collage of Mixer and grinder

Image:Powdered roasted bengal gram

• Heat a pan and roast bengal gram for 2-3 minutes
• Stir it continuously to avoid burning
• Once it is roasted, keep it aside for cooling
• Now, grind the roasted bengal gram into fine powder

Image:Bengal gram powder, chopped onions in a bowl

Image:Spices in bengal gram powder

Image:Filling

• First mix the roasted bengal gram powder and chopped onions

• Now add red chilli powder, dry mango powder, coriander powder, salt and mix well

• Add some lime juice and water to bind the filling

Image:Flax seeds, salt and carom seeds in flour

Image:Adding water in flour

Image:Kneaded soft dough

Image:Dough balls

• Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt
• Add required amount of water and prepare a soft dough
• Now divide the dough into balls

Video:Folding the filling in dough

Image:Enfolded dough with filling

Image:Rolled paratha

Image:Paratha on pan

Image:Stuffed paratha on a plate

• Roll out to make parathas and fill a portion of filling in the center
• Enfold the filling properly and make flat balls
• Now roll it again to make a paratha
• Heat pan and cook the paratha from both sides
• Stuffed paratha is ready

Image:Sprouted boiled green gram

• For the filling if roasted Bengal gram is not available you can use:
  • Boiled split Bengal gram
  • Sprouted boiled Green gram

Image:Sesame seeds

Image:Split bengal gram

Image:Coconut pieces

Image:Tamarind

• ¼ cup Sesame seeds
• 1 tablespoon split Bengal gram
• 4-5 pieces of fresh Coconut
• 3-5 pieces of Tamarind

Image:Garlic pods

Image:Cumin seeds

Image:Salt

Image:Oil

• 1 dried red Chilli
• 2-3 Garlic pods
• 1 teaspoon Cumin seeds
• Salt to taste
• 1 teaspoon Oil

Image:Dry ingredients on pan

Image:Roasted dry ingredients

Image:Ingredients in a bowl

Image:Collage of mixer and grinder

Image:Grind the ingredients

Image:Add water to the chutney

Image:Thick paste consistency

Image:Sesame seed Chutney

Procedure:

• Heat oil in a pan
• Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds
• Roast it for 2 minutes
• After removing it from flame add salt and tamarind
• Grind all the ingredients
• Add half cup of water to make a smooth paste
• Sesame seed chutney is now ready

This recipe is rich in:

• Proteins
• Calcium
• Magnesium
• Zinc and
• Folate

Image:Osteoporosis in women

• These nutrients will help in muscle and skeletal development
• It is important to get adequate amount of Calcium through diet
  • from an early age
• Deficiency of Calcium can lead to osteoporosis in females in later stages

• All of the recipes in this tutorial are rich in nutrients which are required for -
  • adequate growth during adolescence

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